Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Hummus vs Semolina - In-Depth Nutrition Comparison

Compare

The main differences between Hummus and Semolina

  • Hummus is richer in Copper, Iron, Folate, and Fiber, yet Semolina is richer in Selenium, Vitamin B3, Vitamin B6, Manganese, and Vitamin B5.
  • Daily need coverage for Selenium from Semolina is 31% higher.
  • Hummus contains 190 times more Sodium than Semolina. Hummus contains 379mg of Sodium, while Semolina contains 2mg.

Food types used in this article are Hummus, commercial and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Hummus vs Semolina infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +229.7%
Contains more Magnesium +163%
Contains more Phosphorus +15%
Contains more Potassium +31%
Contains more Zinc +79.4%
Contains more Copper +85.6%
Contains more Calcium +86.8%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +229.7%
Contains more Magnesium +163%
Contains more Phosphorus +15%
Contains more Potassium +31%
Contains more Zinc +79.4%
Contains more Copper +85.6%
Contains more Calcium +86.8%
Contains less Sodium -99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28%
Contains more Folate +937.5%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B3 +767.4%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +126%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28%
Contains more Folate +937.5%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B3 +767.4%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +126%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Semolina Opinion
Net carbs 8.29g 79.09g Semolina
Protein 7.9g 7.51g Hummus
Fats 9.6g 1.03g Hummus
Carbs 14.29g 80.89g Semolina
Calories 166kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Hummus
Fiber 6g 1.8g Hummus
Calcium 38mg 71mg Semolina
Iron 2.44mg 0.74mg Hummus
Magnesium 71mg 27mg Hummus
Phosphorus 176mg 153mg Hummus
Potassium 228mg 174mg Hummus
Sodium 379mg 2mg Semolina
Zinc 1.83mg 1.02mg Hummus
Copper 0.527mg 0.284mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.224mg Semolina
Vitamin B2 0.064mg 0.05mg Hummus
Vitamin B3 0.582mg 5.048mg Semolina
Vitamin B5 0.132mg 0.672mg Semolina
Vitamin B6 0.2mg 0.452mg Semolina
Folate 83µg 8µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan mg 0.103mg Semolina
Threonine mg 0.271mg Semolina
Isoleucine mg 0.339mg Semolina
Leucine mg 0.656mg Semolina
Lysine mg 0.215mg Semolina
Methionine mg 0.183mg Semolina
Phenylalanine mg 0.398mg Semolina
Valine mg 0.47mg Semolina
Histidine mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.294g Semolina
Monounsaturated Fat 4.039g 0.258g Hummus
Polyunsaturated fat 3.613g 0.322g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
26
Semolina
Mineral Summary Score
66
Hummus
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
45%
Semolina
Carbohydrates
14%
Hummus
81%
Semolina
Fats
44%
Hummus
5%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.143g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.